Squat Clinic and Mr Joshua

Saturday's skill session was a squat clinic. We worked on Air, Front and Overhead Squat. Everyone showed great improvements over the session and left with some homework to include in their warmups.

Today we headed in the gym so Trish could try out her new Do-Win weightlifting shoes.

Weightlifting shoes - Top to Bottom - Botev, Do-Win, VS Athletics

Donna and Trish hit a 20 Rep Back Squat session and the 5 x 3 Deadlifts. This is what Mark Rippetoe has to say about 20 rep squats click here

Donna's numbers: Squat 95# DL 135-165-185-185-185#
Trish: Squat 85# DL 135-165-155-155-155#

I took on "Mr. Joshua"
Five rounds for time of:
Run 400 meters subbed with a 500m row
30 Glute-ham sit-ups
250 pound (scaled to 205#) Deadlift, 15 reps
Time: 26:08 PR
(Last attempted Nov 13 with run, abmat situps and DL 190# 28:21)

O Lifting, Ice and Kinky Boots...............

This morning I taught a Basic Barbell Skills Session at BizFit, nice work by all the ladies there. Just bear in mind that when someone offers you a choice of lower weight dumbells when doing a dumbell press 30/30, choose the lower weight.

Later Donna and I headed in for our Performance Menu Olympic Weightlifting workout.

Snatch - 90% x 1 x 2

Matt 145# Donna 50#

Clean & jerk - 90% x 1 x 2
Matt 185# Donna 85#

I need to work on driving that front foot out!

Front squat - 90% x 2 x 2
Matt 270# Donna 115#

Ab work of choice - GHD Situps 3 x 15

Then it was home to get out of the cold and apply some ice to our aching shoulders - frozen peas work as well as ice packs. We sat down to watch the movie "Kinky Boots" and can highly recommend it. Provided you have a sense of humor and are secure in your masculinity. We both found it very funny. It features songs by Kirsty MacColl, thanks to my sister for introducing me to her music before I left NZ.

Saturday - Heavy Singles and some Gymnastic Skills

Today was a bit of a mix. This morning was a gymnastics skills session at BizFit. The focus today was handstands. Some nice efforts, with Jason showing a huge improvement in shoulder strength from last month. Thanks to James from CrossFit Boston for assisting with coaching and spotting. Next weeks skills session is Kettlebells so get ready to get your swing on.

Then it was off to Martins cafe for an amusing brunch of paleo and non paleo meals. Good times and good company, thanks guys.

Donna then headed to Simons Rock to instruct a strength class.

We met back at the gym to complete our heavy single day of our PM program. Neither of us was feeling that great after a busy week.

Snatch - Matt: 130# Donna: 60#

Clean & jerk - Matt: 185# Donna: 80#

Back squat - Matt: 295# Donna: 155#

Matt Back Squat

Nice artistic pic with a gymnastics ring as a surround

Glute-ham raises - 3 x 15
Ab work of choice - Skin the Cat 3 x 5

Saturday Skills and WODs

Two trips to BizFit (www.bizfittraining.com) today. I taught the Saturday Skill Session this morning. It was Olympic Lifting concentrating on the Snatch. Nice technique improvements by everyone :-)

Then this afternoon, we headed back in and were joined by Trish and Jason. We did a warm up and then each of us tried something a bit different. Checkout the video below.

Thanks to Trish for the camera work.

Trish worked on her deadlift form after we were done and it is looking good. Just get some more rest Trish, recovery is a key component to making any improvement.

Donna found another event for us to attend. December 21st Beasts of the North East IIAlbany CrossFit check it out a good time with some other crossfitters.

Saturday Skills - Gymnastics

The SSS (Saturday Skills Session) at BizFit (http://www.bizfittraining.com/) today was an introduction to gymnastics skills.

A great turnout by the ladies. Regulars Mona and Jo were there, as well as Trish and her friend Liz who normally works out at http://www.guerrillafitness.net/ Guerrilla Fitness in Montclair NJ. Gabriel also gave it a try today. After a series of warm up drills courtesy of GSX Athletics it was time to practice some skills and drills:
Hollow Hangs -Dips - Knees to Elbows - Ball Ups - Dislocates - Skin the Cat - Band Assisted - Handstand Push Ups

Donna is hanging out in Sacramento with Paige. But seeing as there is a CrossFit affiliate nearby she couldn't resist checking out http://www.crossfiteastsac.com/ CrossFit East Sacramento. She will be back there on Monday to workout with the crew.

Another one for the ladies to read http://crossfitwatertown.typepad.com/index/2008/05/one-womans-mani.html thanks Mona for reminding me about this one.

Max Bench Press and Run/Squat WOD

Donna hit the Saturday Skills Session (SSS) at BizFit (http://www.bizfittraining.com/) which was a 1 Rep Max Bench Press day. I have taught the Bench Press a couple of times now as a SSS but we have never pushed for a max day. Donna cranked out a fantastic effort with a 130# press. Trish hit 112# (got to love those fractional plates) Mona pressed a great 95# effort. Jason and Dan who were there last night managed 170# and 160# each, so they were still feeling the effects from the last workout. Mike managed 300# a great effort and a credit to crossfit training for someone that has not seriously benched for quite a while.

I hit a Run and Squat workout. Run 400m/50 Squats 4 rounds for time. Time: 11:24

400m Splits: 1:56, 1:22, 2:09, 1:31 I was running an 800m loop, I think I got the halfway point wrong.

Squat Splits: 1:06, 1:07, 1:06, 1:04

Ginger wants to remind you to dress warm for the coming winter weather

A day behind!

Ok, so I needed a break, it has been a long and busy week.

Yesterdays workout;

Snatch - heavy single Matt 95# Donna 35# both tired and working on technique before adding load.
Clean & jerk - heavy single Matt 135# Donna 55# I am still struggling to ensure my rear knee stays bent in the split jerk, not wanting to rip my achilles off I kept the weight manageable.
Back squat - heavy single Matt 275# this is a high bar squat going to full depth. I tried 295# but the legs were not up for it.
Ab work of choice 4 rounds 30 abmat situps, 30 flutter kicks YUK!

I taught the Saturday skills session on Olympic lifting fundamentals. Beth, Jason and Mona looked good doing the basics, next Saturday we will progress to the lifts themselves.

We checked out the Market Place's (Cafe and catering company, here in Sheffield) open house thanks to Jasons invite. Food was great. The Berkshire Bark chocolate is to die for so those in NZ and UK can expect to receive some in the near future :-)

Today (Sunday) is a rest day so we plan to do just that! Much like the girls do everyday! Except when Easter rolls around, then along with the puggy mugger there is the werepugrabbit to watchout for!

CrossFit Total :-(

So today I was supposed to teach a Saturday skills session doing things on the rings. I guess a combination of good weather and lots of people on vacation meant everyone else had better places to be. So it was just me and Donna. After a little bit of a warm up and looking at ways to help Donna work towards her muscle up we decided to try and catch up with a CrossFit Total (CFT) that we were programed for last week.

Neither of us was feeling great and it showed in our numbers. Great decision by Donna to go very light on the press and allow her shoulders more recovery time.

Anyway here are the numbers:

Back squat:

Matt: 275-315-Failed at 335 (previous PR 315)

Donna: 135-155-165 Personal Record (PR)

Shoulder Press:

Matt: 135-145-Failed at 155 (previous PR 150)

Donna: 45 x 3

Deadlift:

Matt: 275-345-Failed at 375 (previous PR 360)

Donna: 165-185-Failed at 205 (previous PR 205)

Matt failing at 375# check out that horribly rounded back! UGLY!

We think a combination of a busy week on vacation at the cape, eating quite a few non zone meals and not getting enough sleep all added up!

After the experience of the Olympic Lifting Seminar last weekend we are going to follow the Catalyst Athletics workouts for a while. This should lead to significant strength and technique gains when we revert back to the Crossfit main site. We will keep you posted on the difference and progress.

Saturday Skills Session and D-1 for Xterra

So another Saturday Skills Session at BizFit CrossFit Great Barrington rolled around. Today was bench press! Travis, Jason, Beth, Leslie and Donna took on board all the coaching points and there was some great form.

Checkout Beth R. Feet firmly planted, shins vertical, good back arch, elbows locked out, focused on the ceiling and not the bar, everything engaged before she lowers the weight.

There was good group critique of everyones form which is great that way everyone learns even the instructor.

After the session Donna and I headed to Grafton Lakes to pick up race packets and check out the course for tomorrows Xterra. Looks like a small field and a wet course so it should suit us both well.